12/08/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 9. December 2014 05:18

There is a term used in workout language called Rate of Exertion (RPE). What RPE means is a measurement to gauge your intensity in cardio workouts on a scale from one to ten.

Level one is exercise,  but won't produce many results. Level ten  is your max heart rate and  can't/shouldn't be used all the time, but is good for your training of muscle and lung function to peak periodically.

RPE 1-2: Very easy. You can talk with little effort.

RPE 3: Easy. You can talk with almost no effort.

RPE 4: Moderately easy. Conversation takes more effort

RPE 5: Moderately hard. Conversation takes more effort

RPE 6: Moderately hard.  Tallking takes quite a bit of effort

RPE 7: Difficult: Conversation takes lots of effort

RPE 8: Very difficult- Heart rate is high, and you are almost at max heart capability for your age , weight and gender.

RPE 9-10: Peak effort. Unable to carry on conversation ( I have only reached this a hand full of times with extreme effort and focus.

Always check with your doctor before starting a workout program to access your body's condition for exercise( find recommended Dr.'s on Yourcity.MD). Also to help to understand how high the RDE scale to shoot for. If you are in prime shape, and get a Dr'’s okay, shoot to hit RDE 8-10 at least once during a workout session. If you can reach it 2-3 times, you know you are in tip top shape for your age and body size. You don't want to stay that high for extended lengths of a session or it can have an adverse reaction for your goal, and can be too taxing on your internal systems. (Spinning is a great way to wave through this RPE scale. Give a reputable class a try!)

Studies have found that peaking RPE up and down for shorter workout sessions can burn calories faster than an even, steady pace.  Wear a heart rate monitor for the most reliable gage of your RPE during exercise.

Wednesday 12/08/11- Workout Diary:* I'm increasing my workout in anticipation of when my kids are out on break and all my workouts wwill happen at home before they get up)

Strength Train with trainer- 55 minutes

10 reps, 4 sets each 2 exercises

deep squats with cable- 5 plates

cable biceps- 3 plates


straight leg dead lift- 45 lb bar

arnolds- 12lb dumbbell (singles)


front delt cable raises with rope- 3 plates

one legged single squats on 24" box


standing triceps extention- 2 plates

pull through with butt squeeze- 5 plates


cable standing shoulder press- 2 plates

lat pull down with rear delt-2 plates


single arm chest fly on the stability ball- 2 plates

cable rear leg raise- 4 plates

 Wednesday 12/08/11 - Food Diary:


1 cup egg whites, with spinach, 3 cherry tomatoes (125 cal.)

2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup non -at cottage cheese (160 cal.)

1 whole carrot  (30 cal.)

Lunch-restaurant- approximate values as stated on the menu

lo-carb wrap with black beans, 0 % Greek yogurt, mango salsa, 2oz turkey - (350 cal.)

sliced red, yellow, green sweet peppers, cucumber, pickled (50 cal.)

P.M. Snack-

1/2 apple( 40 cal.)

12 almonds, roasted, no salt ( 125 cal.)


5 oz Marintaed flank steak ( low sodium tariake )(210 cal.)

1/2 cup kale, mushrooms, pea pods,scallion, garlic, EVOO ( 90 cal.)

1/2 cup quieno with peas ( 175 cal.)


1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)

Homemade popcorn, no calorie butter flavor spray ( 90 cal)(see recipe section on homepage for directions on making healthy, clean eating popcorn)


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Paula's Healthy Living

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